Strength training isn’t just for bodybuilders, cross fitters, or people wanting to look good on the beach. Incorporating strength training into your running routine can have tremendous benefits, including helping you become a stronger, faster, and more resilient runner. Whether you’re a recreational jogger, competitive racer, or just getting into running, strength training is a must!
Why Strength Training Matters for Runners
When it comes to running, most runners focus on logging miles and improving endurance but give little thought to strength training. While endurance training is crucial, neglecting your strength can limit your potential as a runner. Including a well-rounded strength training program offers several advantages that directly enhance your running performance and reduce the risk of injury.
1. Improved Running Economy
Research shows that strength training improves running economy, which is essentially how efficiently you use oxygen while running at a specific pace. By incorporating exercises that target your lower body, such as squats, lunges, and deadlifts, you can strengthen the muscles and connective tissues involved in running. As a result, you'll waste less energy, which allows you to maintain faster speeds for longer periods of time.
2. Enhanced Power and Speed
Strength training isn’t just for long distance runners. If you want to sprint like a cheetah you have to be strong. Yeah, that means strength training. Exercises that focus on explosive power, like plyometrics and high-intensity interval training (HIIT), recruit fast-twitch muscle fibers, enabling you to generate more force and speed during your runs. Incorporating exercises like box jumps, kettlebell swings, and sprints into your training routine can boost your power output and overall running speed.
3. Injury Prevention
One of the most important benefits of strength training for runners is injury prevention. Running puts A LOT of stress on the body, which can lead to musculoskeletal imbalances and ultimately result in overuse injuries. By incorporating strength training exercises that target the lower body, core, hips, and upper body, you'll develop a more balanced musculature and improve your body's ability to handle the demands of running. Strengthening the core, for example, can improve your running posture, reducing the risk of lower back pain and other common running-related injuries.
4. Improved Endurance
Strength training can also enhance your endurance capacity. By engaging in high-intensity resistance exercises, such as circuit training or kettlebell workouts, you can improve your lactate threshold and increase your VO2 max, the maximum amount of oxygen your body can utilize during exercise. This means you'll be able to sustain higher intensities for longer periods, leading to improved endurance and better race performances.
Designing Your Strength Training Program
Now that you understand the benefits, let's talk about how to incorporate strength training into your running routine. Here are a few guidelines to help you get started:
1. Frequency and Timing
Aim for two to three strength training sessions per week, allowing at least 48 hours of recovery between sessions. It's generally beneficial to perform strength training on non-consecutive days to give your muscles ample time to rest and rebuild.
2. Exercise Selection
Focus on exercises that target the major muscle groups involved in running, including the legs, core, hips, and upper body. Examples include squats, lunges, deadlifts, planks, bridges, and push-ups. Incorporate both compound exercises (involving multiple joints and muscle groups) and isolated exercises (targeting specific muscles).
3. Sets, Reps, and Progression
Start with 2-3 sets of 8-12 repetitions for each exercise. Begin with lighter weights or bodyweight and gradually increase the resistance as you become more comfortable and skilled with the movements. Don't forget to maintain proper form throughout each exercise.
4. Periodization
Periodization involves dividing your training into distinct phases to systematically vary the volume and intensity. Incorporating periodization principles into your strength training program can help you avoid plateaus and continually challenge your body for optimal results.
Y’all, let me be very clear - strength training is your secret weapon to becoming a better and more resilient athlete. By incorporating a well-designed strength training program into your running routine, you'll become stronger, faster, and more resilient. It’s always a good idea to consult with a qualified fitness professional to tailor your program to your specific needs and goals, especially if you aren’t familiar with strength training. It’s time to hit the gym and unleash your full running potential!
(Note: Remember to consult with a healthcare professional or certified trainer before starting any new exercise program. BONUS - we just happen to have amazing healthcare professionals who specialize in working with runners so if you're ready to start strength training we are ready to help!)
Comments